28-Day Push-Ups Challenge for Beginners

Fitness, Strength Workouts, Upper Body Workouts, Workout Challenges, Workouts

By: // July 8, 2021

Push-ups. They’ve been around as long as the term “fitness” and whether you love them or loathe them, they’re here to stay. Why? Because they work! Push-ups may well be the best exercise a woman can ever learn to do because we are often prone to having weak upper body strength. If you can’t do many push-ups now, that’s fine! That’s why we’re excited to dive into this 28-Day Push-Ups Challenge for Beginners!

The benefits of push-ups

Before you start this push-up challenge, let’s level set with some key information. Push-ups not only strengthen your chest, but also your shoulders, biceps, triceps, back, and glutes while toning and tightening your entire core and burning calories. During a push-up movement, the muscles are activated to stabilize the body also helping lower down and push you out of the floor.

On top of that, they build your confidence and boost your appearance. And of course, the bonus is that they can be done anywhere, any time, with no equipment required.

How do I do a regular push-up?

For push-ups, you must maintain the correct form the entire time you lower your body and push back up. In the push-up position, make sure your back and core align.

Your body should run a straight line from your back to your feet. If your butt sticks up, you need to realign. Keep your body straight.

If you follow these recommendations your push-up technique will be safe and effective.

How many push-ups should a beginner do?

Depending on the source you read, an adult woman should be able to do anywhere from 10 to 15 standard push-ups—that’s a full push-up on your toes—without stopping! So how do you get there? Allow yourself to be a beginner!

Beginners should only complete as many pushups on any given day as they can while maintaining proper form. In many cases, this is the first step with a single push. For some, it might mean from 5-10 push-ups.

Just like with anything else…practice, of course. Your number of reps will only increase if you dedicate time to practicing! That’s where our 28-Day Push-Up Challenge comes in. From the beginner to the push-up pro, this challenge will work for you!

The challenge gives you a push-up assignment to do each day. The reps slowly increase every day in order to gradually build strength. By Day 28, push-ups will no longer be your nemesis! Just be sure to perform them slowly and properly.

Related: 28 Day Belly Fat Blast Challenge

Push up demonstration

Before you start, watch me demonstrate the proper push-up form!

You can also follow the links below for a quick form refresher for each push-up in the challenge:

Full Push-Up

Kneeling Push-Up

Down Dog Push-Up

Push-Up Punch

Push-Up T

The chart below shows you the number of reps and the push-up variation for the day. Choose the column for the beginner or the advanced option.

If you’re a push-up beginner, we’re rooting for you! Once you move from beginner to advanced, we’ve thrown in some curveballs for a little variation.

Get Going

Start the challenge with us on May 1st! And if you are a few days behind no big deal, just join in! Grab a family member or a friend and challenge yourself. We’d love to hear about it too!

Use the hashtag #ghupushuppower with a picture of how you’re participating in the challenge and you’ll be entered to win our fitness pack giveaway prize (over $100 value!). And at the end of this challenge, you will be able to say I DID THIS….



Get the printable push up chart by clicking below!



READ THIS NEXT: 20 Minute Back to Basics Strength Workout

Printed from GetHealthyU.com


on June 2, 2015 at 3:04 PM Reply

I'm in and doing great, I can keep up

on March 1, 2015 at 1:24 PM Reply

Despite my efforts to complete full body pushups, I'm thrilled to report I'm doing sixty knee, decline and countertop pushups. I feel my strength building and will not give up...not until I complete this challenge. When I try a complete pushup my midsection sags, so I think it's more core at this point. Congrats to those who succeeded and to those of us willing to keep trying!

on February 18, 2015 at 7:01 AM Reply

Chris, I'm seeing progress in my pushup challenge, but wondering if core strength is playing a part in doing full pushups. My husband watched my form and told me I'm "sinking" in the middle. Thoughts?

    on February 18, 2015 at 8:38 PM Reply

    Yes, your core plays an important roll! Keep at it, you can do it! This article should be helpful to you! https://gethealthyu.com/how-to-do-more-push-ups/

on February 10, 2015 at 8:47 AM Reply

Just seeing this but would like to join in! Should I just jump in for the day it's on or start @ the beginning & cont beyond to finish?

    on February 15, 2015 at 3:16 PM Reply

    You could start from the beginning and just keep going beyond February!

on February 8, 2015 at 10:10 AM Reply

OH NO! I so wanted to do two full push ups today! I put on "We are the champions" by Queen and found myself unable to complete one. That said, I could do five 1/4 the way down and up. Before the challenge I could only do a belly flop...so some gain maybe? Got to keep on going. Had rotator cuff surgery two years ago and babied it a little too much I guess. How is everyone else doing?

on February 7, 2015 at 9:40 AM Reply

I can do 20 knee push ups with good form, but can't do 1 full body to save my life as deeply as I should. Is it better to keep increasing the number of knee push ups, or go part way down with my full body versions with good form? I can get about half way down and up with good form.

    on February 15, 2015 at 3:18 PM Reply

    Good form is important, so keep building up your strength with the modified versions but don't beat yourself up if you are struggling with your form for the regular push ups. You are building up your strength and it's all about progress over perfection!

on February 4, 2015 at 8:23 PM Reply

2nd day, 8 kneeling pushups for me. My Hubby is gonna do the next challenge.

on February 3, 2015 at 10:31 AM Reply

February 3rd, My Husband are joining this challenge together. We are starting late, on day three. Seven pushups from the knees. Is this the only place we post this? Thanks so much

    on February 4, 2015 at 10:08 AM Reply

    Yes, you can post here or on my Facebook page, Twitter or Instagram! Snap a photo of each other and upload it on my Facebook! https://www.facebook.com/chrisfreytagpage

on February 3, 2015 at 7:43 AM Reply

Up to day 3

on February 3, 2015 at 6:38 AM Reply

I agree with an intermediate level.

    on February 10, 2015 at 6:53 AM Reply

    Chris, I came up with an intermediate level and I am on day 7. I have my 15 yr old daughters joining me on the push-up challenge. Together getting stronger

    on February 4, 2015 at 10:09 AM Reply

    Just modify, doing a combination of the two. Add some full push-ups if you are following the beginner track and increase the number each day.

(This will help us personalize your experience so that you can get the best advice possible from us!)
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